Peanut butter is an easy mixture, roasted peanuts are whipped up and turned into a creamy spreadable paste. This staple is commonly found in every household, due to it being used in various ways, as a dessert, a snack, sauce, and even a smoothie.
Peanut butter is used in over a hundred recipes as an ingredient to either compliment or balance sweet or savory flavors. Some even eat it directly from the jar with a spoon, but we do not judge whatever makes suits you best.
Half a cup of Peanut butter contains plenty of protein (50 percent of the daily value), healthy fats (78 percent), and dietary fiber (24 percent). peanut butter might not be the most calorie-free paste but it is filled with vitamin E, zinc, iron, copper, vitamin B6, magnesium, and phosphorus.
Surveys show that more than 50 percent of peanuts that are grown in the US are made into peanut butter.
Health benefits of peanut butter
Nuts may help you lose some extra pounds.
According to a 2003 study, eating nuts as a part of your diet will help you lower your body mass index. This may not seem believable if you bear in mind the fact that ½ peanut butter serving consists of 558 calories but an experiment proves that adding nuts on your menu won’t make you gain weight. There are several possible explanations for why nuts do not make us fatter.
Nuts bust the amounts of calories burned at rest because they are filled with healthy fats and make us feel full because of the protein, fiber, and energy they give us.
Peanut butter is high in healthy fats
Because peanut butter is very rich in fat, a component of 100 grams provides a large dose of 588 calories.
Peanut butter also includes some linoleic acid, the main omega-6 fatty acid that is found in most vegetable oils.
Some research indicates that high consumption of omega 6 fatty acids related to omega 3 can increase the risk of inflammation and chronic disease. But, not all scientists are convinced of this. Better quality research indicates that linoleic acid does not raise the blood levels of inflammatory markers, disputes on this theory.
Peanuts protect our brain and memory
One large study, involving exactly 6,158 participants aged 65 and above, proves that eating foods rich with niacin keep the brain healthier and increases its longevity. Regular niacin intake is associated with lowering the risk of Alzheimer’s disease and makes the annual rate of decline in cognitive abilities like memory and thinking slower.
Peanuts will give you the antioxidants your body needs
It is generally known that antioxidants provide us with good overall health.
Resveratrol is commonly found in both the nut and seed coats of peanuts. This powerful free radical is still under ongoing research but so far shows promise in the prevention and treatment of neurodegenerative and cardiovascular diseases.
Peanuts are also found to be a good source of p- coumaric acid which is an antioxidant that pre-clinical trials have suggested to be a capable anti-inflammatory, which also improves the survival of probiotics in the gut. Another fact, worthy of knowing is that the amount of p- coumaric acid is boosted when peanuts are roasted before eating.
Regular nut intake lowers the risk of death from major diseases
The New England Journal of Medicine published an article according to which, eating peanuts along with other nuts lowers the risk of mortality form many common diseases. Studies have also shown that people who ate nuts seven to eight times a week had a 20 percent lower mortality rate than those who did not eat nuts at all.
Making peanut butter at home
All you need to make this possible are a good supply of unsalted, roasted, and preferably organic peanuts and a food processor. To make half a cup of peanut butter you will need to follow these simple steps:
- Take two cups of roasted peanuts and put them in a blender or a processor
- Make sure to process for about 5 minutes, until the peanuts become creamy
- Add two teaspoons of honey to sweeten the peanut butter
- If you are aiming for a saltier flavor add ½ teaspoon of sea salt
- Add 1 to 2 tablespoons of peanut oil to make the mixture smoother and creamier
- Take one cup of peanuts separately and stir it into the finished peanut butter to make it crunchier
Finally put the peanut butter into a glass container and store it in the refrigerator.
Sources & References: healthline.com